Spinach and Cheese Crust-less Quiche

This is one of my favorite breakfasts that you can throw together in a couple of minutes, it’s tasty, healthy and reheats quite nicely!  This is the perfect egg bake for the weekend when you’re entertaining or to reheat for breakfasts during the week.  You can double the recipe and serve it for brunch. The original recipe is HERE

21 day fix approved egg bake
21 day fix approved egg bake

Spinach and Cheese Crust-less Quiche

Serves 4 BIG or 8 small

Ingredients

  • 16oz 2% cottage cheese
  • 10oz frozen spinach, well drained
  • 4 eggs, beaten
  • 2/3 cup  2% mozzarella cheese
  • 1/3 cup parmesan cheese , grated
  • 1 red bell pepper, diced
  • 2 tsp oregano
  1. Set oven to 350 degrees
  2. Spray a quiche dish, 9 inch pie plate with cooking spray
  3. Beat 4 eggs in large bowl and mix in all of the ingredients
  4. Pour into prepared dish
  5. Bake for 40 minutes or until center is set

NOTES: You can double this recipe and cook in a 9×13 inch dish, cook for 40 minutes and test the center and cook in 3 minute intervals until center is set.  Enjoy!

21 day fix break down:  1 green, 1 red, 1 blue if cut into 4 slices,

if you cut into 8 slices it’s 1/2 green, 1/2 red and 1/2 blue

1/8 slice
1/8 slice

3 Day Quick Fix- Pescatarian style

I’m going to start this blog post by saying this is NOT endorsed by beachbody! This is not the 3 day quick fix that is in the 21 day fix book and I am not a nutritionist, I’m simply sharing my experience.

3 Day Quick Fix for Pescatarians
3 Day Quick Fix for Pescatarians

Being a pescatarian I knew that I couldn’t do the 3 day quick fix… eating chicken and turkey every 2 hours doesn’t exactly fit into a pescatarian diet. I wanted to create something that was similar so that I could enjoy the benefits of a “quick fix”. So I documented my 3 days and wanted to share it with you all as a way to jump start or end your round with a bang. I replaced the chicken and turkey with tofu and shakeology. If you try it please come back and let me know what you think!

Prep- So I kept the basics simple here and as close to the Beachbody endorsed 3 day quick fix. i ate every 2 hours, it’s very protein/vegetable heavy, carb light, no fruit but tea and coffee are allowed  Refer to THE DETAILS in the 3 day quick fix and follow everything they say there.  The only thing I changed was the protein.

Here is the break down of my days, if you try this feel free to alter the protein to what you like but keep the yellows in the morning and don’t skip the coconut oil!  You can change up the vegetables to what is in the 3 day quick fix book.  Again this is NOT endorsed by beachbody and is not the 3 day quick fix that comes with the 21 day fix.  If you have no idea what the 3 day quick fix is… oh man go back and reference your 21 day fix package or reach out to your coach!  And if you need a free active beachbody coach, who is a pescatarian, shoot me an email!  (katieknight52210@gmail.com)

Day 1
7AM: Oatmeal, 8 egg whites, 1 tsp coconut oil
9am- Tofu, steamed yams
11am-Tilapa, steamed squash
1pm- Tofu, green beans, 1 tsp coconut oil
3pm- Vegan Shakeology, cucumbers, 1 tsp coconut oil
6pm- Shrimp, broccoli, 1 tsp coconut oil

Day 2
7AM: Oatmeal, 8 egg whites, 1 tsp coconut oil
9am- Tofu, sweet potatoes
11am-Tilapa, spinach with spices
1pm- Tofu, red pepper, 1 tsp coconut oil
3pm- Vegan Shakeology, red pepper, 1 tsp coconut oil
6pm- Shrimp, asparagus, 1 tsp coconut oil

Day 3
7AM: Oatmeal, 8 egg whites, 1 tsp coconut oil
9am- Tempeh, sweet potato
11am-Tilapa, red pepper
1pm- Tempeh, cucumber, 1 tsp coconut oil
3pm- Vegan Shakeology, red pepper, 1 tsp coconut oil                                                                     5pm- Shrimp, asperagus, 1 tsp coconut oil

My results… I didn’t take measurements but I will tell you that I had lots of energy, felt lean and was never hungry and had no cravings!!! ALL of those things makes me want to do this at least once every month as a sort of refresh.  It’s WAY more fish and tofu than I normally eat so it’s not something I could sustain very long.  I really looked forward to fruit and dairy the next day!

I lost 3.5 pounds in those 3 days, which brings me a couple of pounds away from my goal weight!!!  However, I’ve really learned to stay away from the scale and base my results on how I’m feeling and looking.  The scale is a horrible measurement for success.

If you liked this post and want to see more like it, click on Follow on the right side of this page up by my picture and you’ll get an email when I update my blog.  Let me know if you try it and if you have any questions!!  (findingmotivationeveryday@gmail.com).

Camping Tips while on the 21 day fix

It’s summer which means hopefully we’ll be camping some!  Camping brings about it’s own slew of healthy eating obstacles as it limits you since you don’t have all your usual fixin’s at your fingertips.  So, now, more than ever you HAVE to plan ahead.  I’m not saying stick to the plan 100% but I think you’ll find information here that will allow you to do that if you want.  My other piece of advise is to look at what you normally eat while out camping and decide on some healthy alternatives.  I should also note that most of this advise is geared towards car camping, as in you are camping right near your car.  If you’re backpacking, you’re going to have to do a bunch of dehydrating of your own meals to make sure you’re getting your allotted containers and it will definitely be a challenge but can be done. So, car camping on the plan:

IMG_20150621_111134

So, we only went camping for 1 night, 2 days but I decided to plan and give ideas for people if we had gone for longer!  First thing I did was sat down and PLANNED my meals/snacks and what I could take!  I started with breakfast:

Breakfast Ideas:

  1. Oatmeal with fruit (1 yellow, 1 purple)
  2. Yogurt with fruit (1 red, 1 purple)
  3. Eggs with vegetables and toast (1 red, 1 green, 1 yellow)
  4. Whole Grain Cereal with milk (2 yellows)
  5. English muffins with peanut butter (yellow and tsp)

Lunch Ideas:

  1. Tuna pouches with celery, fruit and carrots (1 red, 1 green)
  2. PB and sliced strawberry sandwich (tsps, 1 purple, 1-2 yellow)
  3. Cold pasta salad (premade) (1-2 yellow, 1-2 green, red if add meat)
  4. You can pre-make some of your favorite meals and home and heat up over the fire!

Dinner Ideas:

  1. Bunless burgers with campfire potatoes, corn, vegetable (1 red, 1 yellow, 1 green)
  2. Whole wheat spaghetti with organic no salt/sugar added sauce, vegetable (1-2 yellow, purple)
  3. Fish/shrimp grilled with campfire potatoes, corn, vegetables (1 red, yellow, green)
  4. You can basically cook anything ahead of time and bring it if you’re only going for a couple of days and reheat on the fire!

Snacks:

  1. Make your own trail mix (sunflower seeds, nuts, dried fruit, add chocolate chips if you’re treating yourself during this time
  2. Pre-measured seeds, nuts, dried fruit
  3. KIND bars (treat or 1 orange, 1 tsp for any kind bar that does NOT have chocolate drizzled on it)
  4. Fruit- Apples, oranges, grapes, cherries, pears, bananas
  5. Vegetables- pre-chop!- Celery, cucumbers, green beans, baby carrots, grape tomatoes
  6. Hummus!
  7. Cheese stick, or cubes (pre-measure)
  8. Beef jerky for the meat eaters in the group!
  9. Greek yogurt

So, after I created a list I picked the couple I actually would want to eat and that fit into my schedule (we were going hiking over lunch so I needed a to-go lunch that didn’t weigh a lot and was filling).Then I hit the store! Oh, and buy the huge things of water like below, don’t dehydrate yourself! Here’s some of my haul:

IMG_20150619_132649462_HDR

Exercise: If you have wifi I guess you could do the workouts on demand or bring a portable DVD player but I suggest planning in some exercising that gets your heart rate up!  Go on that hike, a walk, do some swimming, biking anything that gets your moving will help you stay on track!  Plan it in to your day and make it a group event so there are no excuses.

What I ate:

Snacks and lunch were on the go since we were traveling to the campsite.  So snacks were dried cherries/apricots and sunflower seeds. Lunch was on the trail and was a tuna pouch with a kind bar.

Lunch break
Lunch break

Make sure you stay hydrated yourself!  I highly recommend getting a backpack that you can put a bladder of water in, makes it easy to get your water and you don’t have to stop and get your water bottle out every 20 minutes.

IMG_20150621_125547

Snack back at the campfire after our hike was, of course, shakeology.  Easiest way to ensure I have my nutrients for the day!  I have to admit I’m not a big fan of it not blended but it gets the job done and it’s only 1 day.

Shakeology by the fire
Shakeology by the fire

Dinner is super easy if you’re able to grill over the fire or have a camping grill.

21 day fix approved dinner over and in the fire
21 day fix approved dinner over and in the fire

Dessert:  Yes, you can have a sweet treat while camping… so when everyone else is enjoying s’more go ahead and try a chocolate banana boat.  This was surprisingly amazing and is husband and kid approved!  I didn’t make these this camping trip but they can be 21 day fix approved, count the chocolate as a treat swap and the banana is either 1-2 purple.  If you’re feeling like going crazy… throw a couple mini marshmallows in there! All you need is a banana cut length wise (leave on the peel), stuff your chocolate chips in there and wrap in foil.  Throw that foil packet right in the fire for 10 minutes, remove with tongs and let cool for a little while before eating.

21 day fix approved dessert while camping

Breakfast was eggs both mornings of the trip, it’s simple but effective.

21 day fix approved camping breakfast
21 day fix approved camping breakfast

So, what do you think?  Can you survive camping without completing unraveling all of your hard work?!  What are some ideas that I missed?

IMG_20150716_134708

Strawberry Detox Shakeology

So, I have a bag of the vegan tropical shakeology, and why I don’t like it as much as regular strawberry, I’m looking for recipes that make it better.  This one is amazing and now I know what I can drink while drinking the vegan strawberry.  I found the recipe on Beachbody’s website but wanted to save it here as well.

IMG_20150712_141155Serves: 1

Ingredients:

  • 12-14 oz water
  • 1 scoop strawberry shakeology (I used tropical strawberry which is vegan)
  • 1 tbsp lemon juice
  • 1 tsp fresh ginger (I use freeze dried… pictured below)
  • 1 cup watermelon
  • ice cubes (I use 5-6 ice cubes but it varies depending on how thick you want it)

Directions:

  1. Add water, shakeology, lemon, ginger, watermelon and ice cube to your blender
  2. Blend until it’s smooth!

A word on ginger:  So, I don’t buy fresh ginger anymore, I like to use it but ALWAYS lose the root and spend too much time trying to find it or forgetting I have it.  It also goes bad pretty quickly, probably because I do not know how to store it properly.  I found this at my local grocery store and love it!  You measure and use it just like fresh ginger but you can keep it in your cupboard!

IMG_20150712_115137157_HDR IMG_20150712_115147453

21 day fix:  1 red 1 purple 

Stick with it tip

I listen to a lot of podcasts on my drive to and from work.  I’ve been in to Shaun T’s Define your Life recently (mainly because I love everything that man puts out!).  I listened to his podcast regarding FOOD last night and I had several ah-ha moments about why I have been so successful in sticking with my clean eating plan.  Don’t force yourself to eat healthy food because it’s healthy… find food you enjoy and create a healthy version or find healthy foods you love and stick with this.  You can often create a certain type of food in several different ways if you’re starting to get bored.  This seems so simple and easy but it really is why it’s so easy to adapt to a healthy life style:

Enjoy your food!
Enjoy your food and you’ll never diet again

Cize to launch July 20th

Cize Test Group forming now
Cize Test Group forming now

I have to admit that I am a HUGE Shaun T fan, nobody gets my motivated to do more then that man!  I’ve done most of Insanity and I’m almost done with Insanity Max 30 and I WILL be doing Cize when it launches on July 20th!  If you love to have fun, love to dance or looking to step out of your comfort zone  (in your own home I might add) join my test group for Cize!

I’ve done the sneak peak workout through on demand and it is FUN! I burned over 400 calories in 40 minutes… from dancing!  I was sore the next day and am so ready to take a break from doing burpees, lunges and push ups!

Email me so we can get your added to my sneak peak group where you’ll get all the latest information on Cize, as it comes out! (katieknight52210@gmail.com)

cize

21 Day Fix & Extreme is on sale AGAIN in July!



The 21 day fix and the 21 day fix Extreme is on sale AGAIN for the month of July!  If you missed this in June, do no miss it now!  If you’re tired of not seeing results and want to finally learn how to eat clean and do effective 30 minute workouts, you HAVE to try the 21 day fix!!  It’s changed my life and it can change yours too!

IMG_20150706_141307

These little containers changed my life! I consider them my not so secret weapon with how I managed to gain control of my bad eating.  That eating plan and those containers are all you need to create your food for the day.. it’s that simple!  If it fits in the container, you eat it!  You learn to balance your food across your day by eating the right types of food from a food list.

You control your results, if you stick to the plan, do the workouts, dial in on your nutrition you will see amazing results!

IMG_20150609_194609

This also comes with the 7 workouts on 2 DVDs, plus a bonus DVD!  You can see my breakdown of the workouts in my review: HERE

AND you get a month’s supply of shakeology, the healthiest meal of the day.  Shakeology is worth it’s weight!  It helps reduce cravings, fills you up and gives you the nutrients your body is craving… plus you get ENERGY!  I’ll help you plan it in to your day so that you get the most out of it depending on your needs.

cg

My next private facebook challenge group is going to be starting on July 20th, send me an email if you want to be a part of it!   (katieknight52210@gmail.com)  The group helps everyone prepare and understand the materials, we share recipes, motivation, success and struggles throughout the 21 days!  If you’re looking for more support and motivation these are great groups to join and they hold you accountable.  I run them constantly, as long as I have interest, to help keep people going.

Click on the banner below to sign up and get started or shoot me an email (katieknight52210@gmail.com)



10 Tips to Stay on Track over the Holiday Weekend

Here are 10 tips to help you stay on track over the July 4th Holiday Weekend.  You worked hard, don’t let a weekend unravel all of that work.  Enjoy yourself and remember that a few slip ups won’t destroy your goals.  Monday is a day we can start fresh and get back to our routines. I

Staying on track through July 4th

Remember, these are just some ideas.  Plan ahead if you’re trying to stay committed.  Make healthier choices when you have the opportunity too and stay active. What are some healthy tips you have found that have worked for you in the past? Please share!

Have a fun and safe holiday!

Greek Couscous Salad

This is another easy, vegetarian option that is super flavorful.  I’m sure you could add some chicken to make it a complete meal but make sure you add 1 red to the final container cost.  I would also suggest not making/mixing this together at the beginning of the week but rather prep everything, keep in separate containers until the morning you’re planning on eating it.  I eat this cold.

Greek couscous salad clean lunch

Greek Couscous Salad

Ingredients- Makes 5 servings

  • 1 cup uncooked couscous + water to make it (may vary depending on package, mine said 1 cup water)
  • 1 can rinsed/drained great northern beans
  • 1 cup chopped red onion
  • 2 cups chopped cucumbers (1-2 cucumbers)
  • 2 cups grape tomatoes cut in half
  • 3/4 cup Crumbled Feta cheese
  • 1 lemon, juiced
  • 1 tbsp vinegar
  • Olive oil (5 tsp- 1 tsp per serving)
  • Salt, pepper, oregano to taste

If eating right away or within 2 days:

  1.  Add the vinegar, lemon and spices to the chopped vegetables and let soak overnight.
  2. Fill yellow container with 1/2 serving couscous and 1/2 serving great northern beans, put in container
  3. Drizzle 1 tsp Olive Oil over couscous and beans
  4. Top with 1 cup seasoned vegetables and 2 Tbsp (1/2 blue container) crumbed feta cheese

NOTES:  I suggest putting it all together right before you eat it or the morning of or night before, store the couscous/beans in your fridge in a separate container from the vegetables.  This would also be really good stirred all together and taken to a pot luck!   I pair this with plain greek yogurt, drizzled with honey and 1 cup frozen fruit on the side to make a meal of it.

21 day fix:  1 green, 1 yellow, 1/2 blue, 1 tsp

How to pit a cherry like a boss

How to pit cherries like a boss without a cherry picker
How to pit cherries like a boss without a cherry picker

So, we went cherry picking this past weekend and picked 6 1/2 pounds of sweet cherries.  That doesn’t even count the many we ate right off the trees in the fields… a benefit of picking your own.  I haven’t decided what I want to do with these sweet treats yet but I know that it involves pitting them all which takes FOREVER and I don’t have a cherry picker.  I saw somewhere that you can use a straw but thought it would break so I decided to use my hard plastic straw from my water cup and it worked like a dream!  I didn’t mention this in the video but wash your fruit before doing this and wash your hands!  Also, don’t wear white… this is a messy job.

IMG_20150615_121932521_HDR
The final product! Took me 30 minutes to pit 6 1/2 pounds of sweet cherries

 

You can see that you don’t waste a lot of the cherry which is also amazing!  Remember don’t wear white when you do this because it’s messy!! Now… what should I do with these cherries?!!?

IMG_20150615_122013844